At Home Workout Challenge

Warm Up:
2 rounds or 400m Run

• 10yd bear crawl forward

• 10yd bear crawl backward

• 10 air squats + :20 Palio chair on last squat 

• 20 Standing Knee to elbow 

Db/Kb Variation 
3 Rounds;  Rest 2:00 between rounds

21-15-9

• Thruster

• KB/ Db Swing

• Push Up (Hand Release)

Bodyweight Variation:
3 Rounds;  Rest 2:00 between rounds

21-15-9
Sumo Jump Squats
Sit Ups 
Push Ups (scale to floor press or bench dips)  

*You complete 21 thruster/21 swing/ 21 push up/ 15 thruster/15 swing/15 pushup/9 thruster/9 swing/ 9 push up = 1 Round